Help building upper chest

[SouthernCross28]

Hi everyone, just wanted to get my new routine critiqued and see if anyone can offer any insight?

My upper chest is seriously lacking and makes my lower chest look bad, lol.

Proposed routine - ( Once PW )

Bench 3 sets
Incline Smith 4 sets
Dips 3 sets
Incline Flyes 2 sets

- All sets performed to 8/6/6. Just swapped to a new rep range from 12/10/8

Been having some problems with my shoulder so have had the last week off and can't wait to get back into it and hit it hard!

What does everyone think?

 

[Angrymuscles2011]

i'd suggest

bench
incline db
cable flyes
dips
cg bench/skullcrushers <interchange with each other per week

how's the incline smith doing for you? how much weight?

 

[phinster1]

yeah i think DB incline would be better . get a much better stretch with DBs .. rather than a restricted smith..

sometimes i do incline flies too tht target the upper chest more ..

 

[Bullseye Forever]

the program i like for upper chest is

Incline bb press-4 sets of 10,8,8,6
Flat bb press-3 sets of 8,6,6
Incline DB Press-3 sets of 8
Incline cable flys-3 sets of 10
db pullovers

 

[SouthernCross28]

Hey guys, thanks for the help. And i like the routine you put up Bullseye, think i might give it a go and see how it works, except ill put in dips at end rather than pullovers so the lower gets hit a bit.

Im still rehabbing my shoulder so wont be able to go to heavy for another week or 2. Today i did all work on smith machine to reduce stress on Shoulder which has been playing up.

Today -

Smith Bench 4 sets 10 reps, 40/50/50/50 ( KG )
Smith Incline 4 sets, 20/40/50/60
Dips 3 sets, 6/6/6

Was a bit sore at the end so didn't try to do incline flyes.

Next week will test it a bit more and hopefully the week after i can go heavy again.

 

[juced_porkchop]

incline db and cable flyes

 

[Bullseye Forever]

Hey guys, thanks for the help. And i like the routine you put up Bullseye, think i might give it a go and see how it works, except ill put in dips at end rather than pullovers so the lower gets hit a bit.

Im still rehabbing my shoulder so wont be able to go to heavy for another week or 2. Today i did all work on smith machine to reduce stress on Shoulder which has been playing up.

Today -

Smith Bench 4 sets 10 reps, 40/50/50/50 ( KG )
Smith Incline 4 sets, 20/40/50/60
Dips 3 sets, 6/6/6

Was a bit sore at the end so didn't try to do incline flyes.

Next week will test it a bit more and hopefully the week after i can go heavy again.

good luck with it brother,i really like the workout,it has helped me alot

 

[squigade]

the program i like for upper chest is

Incline bb press-4 sets of 10,8,8,6
Flat bb press-3 sets of 8,6,6
Incline DB Press-3 sets of 8
Incline cable flys-3 sets of 10
db pullovers

This, 100%. Except I'd probably leave out flat bb press for a week or two if you're really trying to focus on upper chest and it's quite behind.

 

[darkside06]

honestly you know what really hits my upper chest for me? Reverse grip bench press. Sounds crazy but it works!

 

[LoneWolfe]

I alternate between incline smith and incline DBs. I never do both in the same workout.

In addition to the incline presses, you can also choose between incline db flyes or cables. Again just don't do both.

Also, if you'r lower pecs are well developed, then just skip anything that would hit that area for the time being while you're bringing up the upper pecs.

It's how I would do.